Period 4 – Week 1 Training Report
PERIOD 4 – WEEK 1 (02/02 – 02/08) TRAINING REPORT
HIGHLIGHTS: This was the base week of a new training period, featuring power and tempo efforts at 93%-95% MHR on Tuesday and Thursday. All of the weekday workouts were conducted indoors on the trainer. Both weekend workouts were conducted outdoors in chilly to moderate temperatures on the local bike trail.
Tuesday’s workout was a power interval session at 90%-95% MHR for four intervals of four minutes in the 52 x 12 gear at 70 RPM cadence, with three minutes recovery below 70% MHR between the intervals. Average speed was 20.3 mph; maximum speed was 24.4 mph. Average power was 154 watts; maximum power was 249 watts.
Wednesday’s workout was a steady ride at 71% – 82% MHR for one hour in the 52 x 17 gear at 95 RPM cadence. Average speed was 20.0 mph; maximum speed was 21.6 mph. Average power was 142 watts; maximum power was 172 watts.
Thursday’s workout was a progressive endurance effort: 15 minutes at 90% MHR in the 52 x 16 gear at 95 RPM cadence, followed immediately by 10 minutes at 95% MHR in the 52 x 15 gear at 86 RPM cadence, and followed immediately by five minutes at 99% MHR in the 52 x 14 gear at 82 RPM cadence. Average speed was 21.1 mph; maximum speed was 24.4 mph. Average power was 169 watts; maximum power was 245 watts.
Friday’s workout was a recovery effort below 70% MHR for 40 minutes in the 52 x 19 gear at 95-100 RPM cadence. Average speed was 18.5 mph; maximum speed was 19.9 mph. Average power was 116 watts; maximum power was 139 watts.
Saturday’s workout was a 24.61 mile effort outdoors at 82%-90% MHR at 90-95 RPM cadence completed in 1:34:10. Average speed was 16.3 mph; maximum speed was 28.2 mph. This workout included two twenty minute segments at 95% MHR separated by a ten minute effort at 82%-90% MHR.
Sunday’s workout was a 32.53 mile effort outdoors at 60%-75% MHR at 90+ RPM cadence completed in 2:05:03. Average speed was 15.9 mph; maximum speed was 27.7 mph. This workout included a forty minute segment in the middle of the ride using slightly higher gears, pedaling at 80-90 RPM cadence, but maintaining a 60%-75% MHR.
BY THE NUMBERS:
- Total Distance: 125.69 mi
- Longest Ride: 32.53 mi
- Total Time for Week: 7:04:21 (h:m:s)
- Avg Speed: 17.8 mph
- Max Speed: 28.2 mph
- Avg Power: 147 W
- Max Power: 249 W
- Calories: 3,092 C
- Avg Weight: 170.5